A cleanse can last anywhere from a few days to a few weeks, and it doesn’t require any fasting. You can just simplify your plate by incorporating more seasonal produce – like these 5 fall delicious ideas:

Apples: This antioxidant-rich fruit helps reduce inflammation and is linked to heart and lung health. Pick up some crisp green apples for a healthy on-the-go snack, or chop up and simmer with cinnamon for a healthy treat.

Brussels sprouts: High in fiber and vitamin C, this cruciferous vegetable can help lower cholesterol levels, and contain phytonutrients associated with cancer prevention. You can roast or sauté sprouts for a delicious side dish.

Onions: This round vegetable provides anti-inflammatory benefits and protects cells from oxidative stress. It can help lower the risk of colorectal, laryngeal, and ovarian cancers. Add raw onion to salads or cook chopped onion in soups, stews, and stir fried dishes.

Sweet potatoes: Despite their sweet flavor, these tubers help balance blood sugar. They are also a good source of beta-carotene and vitamins B6, C, and D. Try them baked or in soups and stews.

Winter Squash: These gourds are rich with fiber, which is good for digestion and heart health. They also contain cell-protective antioxidants, including beta-carotene and vitamin C. Bake or steam squash and season with digestive spices, for a healthy main or side dish.

Some easy to find digestive spices (which also help that digestive system) include the following….

Black pepper:

pepper

This common spice has a stimulating effect on digestive organs, and can help increase the flow of saliva and gastic juices. Grind freshly cracked pepper on just about anything.

Cardamom:

cardamom

A slightly sweet spice, it helps boost your digestive fire and removes flatulence. Sprinkle with cinnamon over hot breakfast rice or add to cooked beans for an exotic Indian flavor.

Coriander:

coriander

This seed contains oils that offer high levels of cell-protecting antioxidants. It also works like an antispasmodic drug, relaxing the contractive digestive muscles that cause discomfort from disorders such as IBS. Use coriander in hearty stews or in spice rubs on roasts.

Here’s a yummy recipe for you to try that is both healthy and cleansing too !

*Feel free to substitute a different nut in this recipe. Sliced almonds or chopped walnuts would also be delicious.

Here is some more of my favorite pantry items …

Coconut oil: This tropical oil was once vilified as artery-clogging oil, but recent studies have shown its medium-chain fatty acids are actually both heart healthy AND can aid in weight loss. Use it for sautéing, stir frying, and baking as it can withstand high temperatures.

Olive oil: Look for extra virgin olive oil to get the least refined version. Olive oil degrades quickly with heat, so it’s better to use in your salad dressing than for cooking.

Ghee: Also known as clarified butter, ghee is renowned in Ayurveda as oil that is particularly healing and nourishing to the body. It is great to use for cooking on medium to high temperatures.

Rice vinegar: the white variety is less acidic and milder in flavor, perfect for Asian inspired dishes. Use in a stir-fry or for a different flavor in your salad dressing.

Tamari: This Japanese product is the gluten-free version of soy sauce – no wheat, just soy, is used to make it. Use it in place of salt in a dish and to add depth of flavor to your cooking.

Cayenne pepper: This red hot chili pepper is high in vitamin A and helps fight inflammation, offers natural pain relief, and boosts heart health. Sprinkle on anything if you like a little heat.

Cumin: this nutty, peppery seed is a source of iron, boost immune function, and can help prevent cancer. And, if you ever have really bad digestion (and gas), take a spoonful of cumin seeds, chew well, and swallow. Within minutes, you should have relief. Commonly used in Indian and Mexican foods, it helps relieve flatulence. For nearly instant relief, chew a spoonful of seeds, or brew a tea from seeds and drink after a meal.

Turmeric: Not just a colorful, flavorful ingredient, turmeric is known as a powerful medicine used in Indian and Chinese healing systems. It is anti-inflammatory, can inhibit cancer cell growth, may prevent colon and prostate cancer, improves liver function, and lowers cholesterol. Commonly used in Indian cooking, I like to put it in just about anything – great with sautéed greens or scrambled eggs. This root has anti-inflammatory properties, and is traditionally used to help heal cuts, bruises and burns. Raw turmeric juice can also be used to treat hyper-acidity and indigestion.